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With the holiday season fast approaching, many of us will have an uptick in social events which often includes a festive alcoholic drink or two. While drinking in moderation does not seem to negatively affect health, the CDC outlines how more than 2 drinks a day for men or more than 1 drink a day for women can have negative health consequences.

Our livers can only metabolize a small amount of alcohol, and any excess creates an inflammatory state throughout the body. Considering the trillions of microbes that inhabit our gastrointestinal tract (GIT), almost equaling the number of human cells, it stands to reason that excessive alcohol exposure affects these organisms as well.

Much of the research into alcohol’s deleterious effects has examined drinking in excess. Studies have found a connection between changes in the composition of gut microbiota, their metabolism, and oxidative stress, intestinal permeability (gut ‘leakiness’), and development of alcohol-related disorders such as acute and chronic liver disease. An altered balance – or dysbiosis – between different microbial species may contribute to decreased intestinal barrier integrity and increased production and release of pro-inflammatory mediators.

Various studies have suggested that chronic alcohol users have decreased abundance of Bacteroidetes (generally thought of as genus of beneficial bacteria), but increased pathogenic bacteria such as Proteobacterium. There may even be a difference in the microbial communities of chronic alcohol users with cirrhosis (end stage liver disease) and those without.

Because of the bi-directional communication between the gut and brain, intestinal dysbiosis and permeability may also propagate psychiatric disease and unhealthy drinking behaviors. A better understanding of the gut-brain-microbiota interactions could reveal potential therapeutic strategies for people with alcohol addiction.

There are certain types of alcohol – in modest quantities – that may positively alter the gut microbiome. Red wine (and to a lesser extent, white wine) contains the polyphenol, resveratrol. Polyphenols are naturally occurring compounds with wide ranging health benefits including antioxidant, anti-inflammatory, and immune supporting properties.

The gut microbiota are essential to metabolize these large molecular polyphenols into smaller, absorbable bioactive compounds that can help protect against non-communicable diseases such as heart disease, cognitive decline, diabetes and high blood pressure.

However, it is important to emphasize that red wine should never be consumed as a therapeutic source of polyphenols, as the negative health effects of excessive alcohol consumption far outweigh the benefits of the simultaneously consumed polyphenols. There are many alcohol-free sources of polyphenols including green tea, broccoli, berries, flaxseeds and olives.

The holidays offer an opportunity to be thankful and celebrate being with family and friends. Enjoying good food and a seasonal libation can be perfectly normal and healthy. Just remember the old adage, “everything in moderation.” Your future self (and gut microbes) will thank you!